Exercise resistance bands without handles may be easily stored and are highly adaptable. Elastic band resistance training, which is widely used in physical rehabilitation, may be easily adopted by people of all fitness levels for exercise. Use your band for a whole-body workout to increase your strength and endurance without the worry of costly and heavy strength training equipment. The bands are available in a variety of resistance levels. So, as your strength improves, you can move up to a more resistant band for increased challenge.

Guidelines

Check your band for any rips or tears before you use it. Replace the band if it is worn, which makes it prone to snapping.

Secure your band tightly to a base such as a pole or door frame. Double-check your attachment so the band won't slip off the base.

Perform each movement slowly, especially when the band is being moved back to its original length. Resist the movement to increase muscle control. Do not lengthen the band more than three times its normal size.

Keep your nails short and do not wear jewerly when using the bands as long nails and sharp objects may puncture the band. Avoid using the band near your face and eyes. Use a latex-free band if you have a latex allergy. Store the band away from direct sunlight.

Loop

Tie the ends of the band together to form a loop for various upper and lower body exercises.

Place both feet through the loop so the band is around your ankles. Position the band this way for the following exercises. Stand tall and extend your right leg straight behind you to strengthen your glutes. Extend your right leg to the side to work your outer thigh. Lift your right leg across the front of your left leg to work your inner thigh. Bend your right leg and lift your foot toward your backside to strengthen your hamstrings. Sit with your knees bent and then straighten your right leg to work your quadriceps, the front of your upper thighs. For each exercise, perform eight to 12 repetitions. Work the left leg the same way you did for the right.

Keep the band in a loop for upper body exercises. Grip the loop in front of you with your right hand at the top and the palm facing up. Place your left hand at the bottom; and the palm facing down. Strengthen your biceps by bending and straightening the right elbow so you are respectively moving your hand toward and then away from your shoulder. Strengthen your triceps by bending and then straightening your left elbow to pull down on the band. You will be moving your hand toward and then away from your hip. Complete eight to 12 repetitions on each arm.

Flat

Place one end of the unlooped band underneath your right foot. Hold onto the other end in your right hand. Lift your right arm out to your side, while keeping it straight to strengthen your shoulder. Perform eight to 12 repetitions on each arm.

Hold onto an end of the band in each hand. Place the center of the band across your upper back. Let the band travel underneath your arms. Begin with your hands near your armpits and then extend your arms straight out in front of you as if doing an upright push-up. Slowly return your hands to your armpits to strengthen your chest. Complete eight to 12 standing chest presses.

Hold onto the band with your hands positioned slightly wider than your shoulders. Extend your arms overhead. Pull down and apart on the band as you lower and straighten your arms out to the sides at chest level. Slowly release the band back overhead to the starting position. Aim to complete eight to 12 pulldowns to strengthen your back.

Tip

Begin with a low level of resistance and, as your strength improves, use a more challenging band. Select a band that you can pull eight to 12 times. If you can do more than 12 repetitions, it is time to increase the resistance.

References

About the Author

A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.